Morning yoga flow

Six poses on a mat to wake up the body, about four minutes.

A short flow that moves the spine every way it moves: up, forward, rounded, arched, and long. Go slowly, and let one breath carry you into each pose.

You need a mat or a rug, and enough room to lie down.

Move gently and only as far as feels comfortable. Skip anything that hurts, and if you have an injury or a health condition, check with a professional first.

The steps

• Mountain (Mountain): Stand with your feet hip-width apart, arms by your sides, weight even. Breathe slowly.
• Upward salute (Upward salute): Breathe in and sweep your arms up overhead, palms facing. Look up a little.
• Forward fold (Standing forward fold): Breathe out and fold forward from the hips, knees soft. Let your head hang.
• Cat (Cat (round the back)): Come to your hands and knees. Breathing out, round your back up like a cat, chin to chest.
• Cow (Cow (soften the back)): Breathing in, let your belly soften down and lift your chest and gaze.
• Cat and cow (Cat (round the back)): Keep moving between the two with your breath.
• Downward dog (Downward dog): Tuck your toes, lift your hips up and back into an upside-down V. Bend your knees as much as you like.
• Child’s pose (Child’s pose): Lower your knees, sit back towards your heels and rest your forehead down, arms long.
• Mountain (Mountain): Come up slowly to standing. Three slow breaths.

Tips

• Morning muscles are stiff: go to half your usual stretch, and let it deepen on its own.
• Bend your knees in the folds and in downward dog; a long back matters more than straight legs.
• Drink a glass of water first.

Related

• Morning start: a guided meditation
• Balance: tree and warrior
• Desk yoga in five minutes
• Bedtime yoga
• All the calm lessons

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